Lion Chaser Barbell Weightlifting

Lion Chaser Barbell

Weightlifting, Olympic Lifting

Coach

Brad Jonker

Follow along with the Lion Chaser Barbell weightlifting team as we follow our yearly training calendar prepping for Nationals each summer and hitting the North American Open meets along the way. Most weeks provide 4-5 training sessions with a medium level of volume. Each cycle will emphasize different aspects of the Olympic lifts in a cyclical nature so that you are primed and ready to give your best on the big platform at Nationals each year!

$45 / mo

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Cyclical Review

Each block of each cycle has its own training emphasis while layering in past training principles or prepping athletes for upcoming training emphasis.

Purpose

Each cycle is intentionally crafted. Each exercise, volume, and intensity selection are intentionally implemented to support the cycle's goals and outcomes.

Consistency

Consistency in programming format for consistency on the platform.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through TH.

Equipment

Required

Barbell // Plates // Squat Stand // DBs / KBs

Recommended

Power Rack // Pull Blocks // Jerk Blocks

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 4 Day 1

Power Snatch

4, 3, 2, 2, 2 @ 70, 75, 80, 80, 80 %

Snatch Pull Complex

4 x 4 @ 95 %

Back Squat

6, 5, 4, 4, 4, 4, 4, 4 @ 70, 75, 80, 80, 80, 80, 80, 80 %

Press

5, 4, 4, 3, 3 @ 70, 75, 75, 80, 80 %

GHD Hip Extension

4 x 8

Single Arm Bench Row

4 x 16

Depth Drop

4 x 10

Tempo Goblet Squat

4 x 4

Reverse Squat

4 x 12

Tuesday

Week 4 Day 2

Tempo Jerk

4, 3, 2, 2, 2 @ 70, 75, 80, 80, 80 %

Hang Clean

4, 3, 2, 2, 2 @ 70, 75, 80, 80, 80 %

Tempo Clean Deadlift

Glute Ham Raise

5 x 6

Kettlebell Z Press

5 x 8

Tricep Extension

5 x 20

Seated External Rotation

5 x 16

Bear Crawl

4 x 50

Thursday

Week 4 Day 3

Hang Snatch

4, 3, 2, 2, 2 @ 70, 75, 80, 80, 80 %

Power Clean and Jerk

7, 5, 3, 3, 3 @ 70, 75, 80, 80, 80 %

Front Squat

6, 5, 4, 4, 4, 4, 4, 4 @ 70, 75, 80, 80, 80, 80, 80, 80 %

Split-Stance KB RDL

4 x 16

Box Jump

4 x 6

Incline Bench Lateral Raise

4 x 8

Step Up

4 x 12

Bird Dog

4 x 16

Half-Kneeling ER + Press

4 x 12

Friday

Week 4 Day 4

Push Press

5, 4, 4, 3, 3 @ 70, 75, 75, 80, 80 %

Inverted Row

5 x 8

Deep Forward Lunge

5 x 16

Band Press

Bicep Curl

5 x 8

SA OH KB Carry

5 x 80

Saturday

Week 4 Day 5

Snatch

3, 2, 2, 2, 2, 2 @ 70, 75, 80, 83, 87, 90 %

Clean and Jerk

5, 3, 3, 3, 3, 3 @ 70, 75, 80, 83, 87, 90 %

Back Squat

6, 5, 3, 3, 3, 3, 3 @ 70, 75, 80, 80, 80, 80, 80 %

Death March

4 x 24

Push Up

4 x 8

Coach

Customer Reviews

Overall Rating

Lion Chaser Barbell Weightlifting

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Lion Chaser Barbell Weightlifting